Row Workout
1 x 1000m at mod pace
2 min rest
3 x 400m (300m sprint + 100m easy pace)
90 sec rest
3 x 400m (250m sprint + 150m easy pace)
90 sec rest
3 x 400m (200m sprint + 200m easy pace)
90 sec rest
3 x 400m (150m sprint + 250m easy pace)
90 sec rest
1 x 1000m at mod pace
Total: 6800m
Easy pace: 2000m PR pace + 20-30sec
Mod pace: 2000m PR pace + 5-15sec
Sprint pace: 2000m PR pace or better
Finisher
Tabata
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